What’s up everyone,
Sorry for the lack of blog updates lately. Things here at Primal are growing fast and I have been putting a lot of focus into getting the newer athletes caught up and ready for their winter season.
You should be doing the same. If you need help, that’s what I am here for. Please make sure you ask your questions and I will get them answered here on the blog or in the weekly newsletter. Make sure you sign up for the newsletter if you haven’t done so already.
One question I get a lot has to do with what I call the “magic bullet for throwers.” People will e-mail me asking for that one thing to make them a better thrower. What’s that one thing they can do to become a better thrower. What’s one thing they should improve upon in the weight room to become a better thrower.
The answer? There is no one thing. The best thing you can do to improve your technique is to improve everything little by little. Here’s why:
If you take form and technique completely out of the equation, there are certain “ingredients” that make up a great thrower. Certain things like height and arm length, etc can’t be improved. The things that can be changed are strength, power, explosion, vertical leap, conditioning, agility, balance, coordination, footwork, speed (running speed), flexibility, size (weight), and quickness (reaction time).
If you put the majority of your efforts into increasing just one of those things, the others will take a hit and your throw won’t see much improvement. At the same time, if you continue to improve on what you are already really good at, your throw won’t see much improvement.
For example, if you spend three months trying to increase your squat and forget to train your speed, footwork, and balance, your throw won’t see that big of an improvement. Also, if you have really great strength and put all of your focus into further improving your strength, other aspects of your athletic ability will falter because you aren’t actively training them.
This is the best answer I can give. If you ranked all of the “ingredients” I listed above on a scale of 1 – 10 and gave yourself a grade for each, you will have some that are close to 10 and some that are close to 1.
If you want to be a great thrower, you need to get the ingredients that are close to a #1 and try bringing them up. If your vertical leap stinks but you have a 400 pound bench press, focus more energy into box jumps instead of the bench. Adding a few inches to your vertical leap will help your throw a lot more than adding 5 pounds to your bench press.
Hope this makes sense. Improve what you are not good at. It’s really that simple.
If you are in need of improving your strength, explosion, your conditioning, or your grip and need a great program to help you do it, click here
Thanks and keep emailing me those questions.
Coach Matt Ellis
Happy Wednesday everybody,
If you haven’t done so already, please read this post. I am honored by this nomination. More details are coming and I will get you all the links and information as I learn more.
On to today’s post. You know, every so often a new throwing sensation hits the web that gets people talking. It could be a new style of throwing or a young phenom who is breaking all the records.
Typically it is a video that gets forwarded around and posted on all the message boards and Facebook. I remember a few years ago it was a girl who threw shot put out of a cartwheel maneuver. It was crazy to watch but the girl had a good idea.
Recently I received an e-mail from a coach who was asking about the technique of a girl named Avione Allgood. I had never heard of her or saw videos so I took to the internet to learn more.
I found one video of Avione throwing shot. Her technique is a little different but you can’t argue that it works and allows her to launch the ball.
This coach who e-mailed me stated he was considering teaching this style to one of his athletes and wondered what I thought. He also wondered if I though this style would allow her to have long tern success or if it was limited.
Check out the video below for my response and a little lesson on sticking to the basics.
So there you have it. You can see why this athlete is stirring such a buzz in the throwing world. Her technique is a little different but all the basic building blocks of a solid throw are there.
She accelerates her body and the ball. The shot stays at a smooth increase all the way from the back of the circle to the release. Her power position is solid and she has great footwork.
Very solid technique from a great thrower. No wonder why the ball goes so far!
Now, will this technique be able to get her to her full potential? I don’t think so.
I don’t think it is as solid of a technique as the rotational or the glide. I wouldn’t suggest anyone stop their training and do a 180 and start learning this style.
This style works for her because she has solid mechanics and she has the fundamentals of the technique down pat.
I’m not going to say it’s wrong or right. It works well for her, so she should keep doing it.
Check back in tomorrow where I will have a new video on lower back injuries and how to prevent them. Make sure you “Like” Primal Athlete Training Center on Facebook and let your friends, teammates, and coaches know this is the place to come to have your throwing and training questions answered on a daily basis.
Coach Matt Ellis
In case you missed it yesterday, check out this post. It’s still crazy to me that this happened.
On to today’s post. Today is all about explosion and power.
Explosion and power are basically one in the same. They are a perfect blend of strength and speed. Explosion is when strength and speed come together as one.
Here’s the issue? How do you train for it? Do you spend one day working on 100% speed training and another day training 100% strength? Do you just lift lighter weights all the time? Do you lift heavier weights expecting the light stuff will just start moving faster?
To get more explosive, you have to blend the strength and speed training together with certain movements. Check out the video below to see my two favorite movements to build explosion and power.
To look at it from a different point of view, you have to move the heaviest weight as fast as you possible can. If you can clean a 45 pound dumbbell as fast as a 35 pound dumbbell, you should be using the 45.
If you can clean a 55 pound dumbbell as fast as the 35 pound dumbbell, you should be using the 55.
However, if you pick up a 60 pound dumbbell, clean and press it, but you are moving it really slowly, you won’t be building explosion anymore. You will have crossed too far into the strength zone.
Same goes for all exercises. Move a heavy squat fast, you are training explosion. Bench press, deadlift, overhead press, clean, snatch, whatever movement you pick. If you take a medium weight and move it as fast as you can, you will be training explosion.
Check back in tomorrow for more throwing and training information. Make sure to “like” Primal Athlete Training Center on Facebook and spread the word to your teammates and friends.
Thanks in advance,
Coach Matt Ellis
Happy Thursday everyone,
Back at it today with another great question from the Primal Athlete Training Center Facebook page. This page is the best place to leave questions on throwing and strength training for throwers. This way all the other fans of the page can see the question and chime in with their suggestions too.
If you don’t “Like” the Primal Athlete Training Center page yet, go to the Facebook banner on the right and click the Like button.
The hips are the connecting point, the epicenter of all throwing events. So much emphasis in is put on getting the hips stronger, faster, and more explosive.
You would think with all this talk about getting the hips stronger and more explosive, there would be a ton of information and emphasis on keeping them healthier and more mobile.
Sadly, there really isn’t a lot out there. Check out the video below to learn some easy hip mobility movements to keep your hips flexible, mobile, and injury free.
Some spots are still available for the long distance coaching opportunity. The athletes who are already signed up have started to receive their coaching and their training templates are on their way to a more successful track season. Those guys and girls took action. They want to dominate this year and fear losing.
If you feel the same way, you need to check this out. It’s your time to step away from average and step up on the podium. It’s easy to do if you have the right training and coaching. That’s where I come in.
Don’t waste time. Go to the products tab above and click on Online Coaching.
It will be the best move you ever made for your throwing career.
Coach Matt Ellis
What’s Up Everybody? Happy Friday.
The blog ppost today is all about the two Nike throwing shoes; the Nike Zoom Rotational and the Nike Zoom SD.
These two shoes are probably the two most popular throwing shoes used by high school and collegiate athletes. Many beginner athletes don’t know what shoe to start with. Hopefully the video below and the description below the video will help you out.
So here are the differences listed out:
Nike Zoom SD – Entry level shoe, textured bottom, rounded edges of the shoe for discus, flat heel, flat arch, and flat ball of the foot to help keep balance in the glide technique. Great for beginner gliders, beginner discus throwers, and beginner rotational shot putters.
Nike Zoom Rotational – Advanced level shoe, smooth bottom, completely rounded bottom, somewhat flat near the ball of the foot but round everywhere else. Great for advanced rotational shot putters, advanced discus throwers, and all hammer throwers.
Hopefully this helps you decide what shoe is the best for you.
Just like BeastSlapped did, make sure you ask your throwing questions here on the site or on the Facebook page.
Remember what you teachers used to tell you. There is no such thing as a dumb or bad question. Ask away and your question will be answered in a future blog post and video.
Make sure you keep spreading the word about www.PrimalATC.com to all of your friends, teammates, and to your coaches. Let’s make www.PrimalATC.com the online hub where throwers can come to ask questions and get answers on a daily basis.
Coach Matt Ellis